Low Sodium Veg Cutlet

Delight in the wholesome goodness of these Low Sodium Veg Cutlets, a heart-healthy twist on the classic snack! Packed with nutrient-rich vegetables like carrots, green beans, peas, and corn, these cutlets are seasoned with a fragrant blend of cumin, coriander, turmeric, and freshly ground black pepper for a burst of flavor without the need for excess salt. Using rice flour and whole wheat breadcrumbs ensures a crisp, golden crust, while shallow frying keeps them light yet indulgent. Perfect as a snack, appetizer, or side dish, these cutlets pair beautifully with low-sodium ketchup or a zesty mint chutney for dipping. Quick to prepare and brimming with natural flavors, they’re an excellent choice for meal preps, kids’ lunches, or guilt-free indulgence. Healthy, delicious, and satisfying—your new favorite low-sodium recipe awaits!

Nutriscore Rating: 85/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 medium Potatoes (boiled and mashed)
• 1 medium Carrot (grated)
• 0.25 cup Green beans (finely chopped)
• 0.25 cup Green peas (boiled)
• 0.25 cup Corn kernels (boiled)
• 1 small Onion (finely chopped)
• 2 cloves Garlic (minced)
• 1 teaspoon Ginger (grated)
• 2 tablespoons Cilantro (chopped)
• 0.5 teaspoon Cumin powder
• 0.5 teaspoon Coriander powder
• 0.25 teaspoon Turmeric powder
• 0.5 teaspoon Black pepper (freshly ground)
• 0.25 teaspoon Red chili flakes (optional)
• 2 tablespoons Rice flour (for binding)
• 0.5 cup Whole wheat breadcrumbs (unsalted)
• 2 tablespoons Neutral oil (for shallow frying)

Directions

Step 1

In a large mixing bowl, combine the boiled and mashed potatoes, grated carrot, chopped green beans, boiled green peas, and boiled corn kernels.

Step 2

Add the finely chopped onion, minced garlic, grated ginger, and chopped cilantro to the bowl.

Step 3

Sprinkle in the cumin powder, coriander powder, turmeric powder, black pepper, and red chili flakes (if using). Mix well.

Step 4

Incorporate the rice flour into the mixture to help with binding. If the mixture is still sticky, add a bit more rice flour until it's firm enough to shape.

Step 5

Divide the mixture into equal portions and shape them into patties or cutlets about 1/2 inch thick.

Step 6

Place the whole wheat breadcrumbs on a plate and coat each cutlet evenly with the breadcrumbs.

Step 7

In a large non-stick skillet, heat 2 tablespoons of neutral oil over medium heat. Once hot, shallow fry the cutlets in batches, cooking each side for 3-4 minutes or until golden brown and crispy.

Step 8

Transfer cooked cutlets to a plate lined with paper towels to remove excess oil.

Step 9

Serve warm with a side of low-sodium ketchup or mint chutney as a dip.

Nutrition Facts

Serving size	(855.2g)

Amount per serving	% Daily Value*
Calories	1004.2

Total Fat 33.0g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 132.1mg	0%
Total Carbohydrate 165.6g	0%
Dietary Fiber 21.2g	0%
Total Sugars 20.2g
Protein 24.1g	0%

Vitamin D 0IU	0%
Calcium 169.9mg	0%
Iron 7.6mg	0%
Potassium 1882.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.1%

Protein: 9.1%

Carbs: 62.7%